PROGRAM OVERVIEWS

The only beginner program you will ever need. We cover ALL the basics — how to read workout programming, how to use progressive overload and understand intensity, and how to steadily build your cardio engine. We do it all, in a slow and sustainable way. Zero lifting experience or returning after a break or injury? This one's for you.

For all my busy bees that only have the time or capacity to train twice a week. Low Key is 2 full body sessions every week. There's a myth that only 2 sessions a week of strength work 'isn't enough' — that absolutely isn't true. You can make great progress training just twice weekly.

For all my big dogs who LOVE a pump. An all-round, great-fun strength and hypertrophy program. We'll be hitting big lifts and lots of bodybuilding accessories. The road to getting strong and jacked and being a big dog starts here, my friend.

F&F will get you strong and jacked, but it also focuses on movements to assist our running — power, running mechanics and efficiency — and reduce the chance of injury. It's 3 sessions in the gym a week, then add on any of the run paths or run whenever you fancy!

For any of my beginner big dogs who want to get into strength training, and experience joy from building a jacked, muscular frame which allows their clothes to hang a little more 'square'.

The next step up from Masc Beginner. We introduce the big lifts alongside our bodybuilding work to create a ton of strength and size.

Perfect if you're new to Hybrid training and want to build a strong base for lifting and running. Over 12 weeks you'll build up to 30 minutes of continuous running, 70 minutes of total weekly run volume, and learn how to progressively overload your lifts to get strong as hell.

Guides you through top surgery recovery from Week 2 onwards, helping you safely return to strength training. Phases 1–3 are mobility-based, designed to relieve muscle tension and gently improve mobility. Phase 4 is a six-week reintroduction to strength training, slowly building back up to our usual movement patterns.

Suitable for someone with absolutely no running experience to get started, or for someone who has taken a break for a while and wants to get back into the swing of things.

For beginner runners comfortable running a continuous 5K that want to build up to a continuous 10K.

For beginner runners comfortable running a continuous 10K that want to build up to a continuous Half Marathon.

For runners that can already run a continuous 5K and want to chase a personal best.

For runners that can already run a continuous 10K and want to smash a faster time!

2 mini sessions a week (5–10 mins long) to tag onto your workouts or do in isolation to get some extra volume in. Perfect if you're looking to finally nail your first full bodyweight push up.

2 mini sessions a week (5–10 mins long) to tag onto your workouts or do in isolation to get extra volume in and work towards your first full bodyweight pull up!

A collection of run workouts to pick up whenever you fancy. Easy runs or speed work. No pressure. Just you and whatever you choose to put in your ears.

Nothing wrong with wanting big beefy muscles now is there! Add-on workouts that take 5–10 minutes. Separated into: Beefy Arms, Bolder Shoulders and a rock Hard Core.

15–20 minute workouts you can do at home or in the gym for the days where you don't have bags of time, but you do want to do a little bit of something!

Functional cardio finishers for a little high intensity that you can add onto the end of a session. Designed to increase speed and power, contribute to stronger bones and joints, improve our cardio engine and increase our ability to tolerate a higher intensity training load.

Recovery bits for after you train. Not crucial, but nice to do if you have the time (like in front of the TV after dinner). Mobility, stretching, and the good stuff that keeps you feeling good long term.